A regular exercise program combined with a sensible calorie-controlled diet is the key to weight loss success. However, to reap the benefits of exercise, you may not need to join a gym. Walking is becoming very popular as a means to burn calories, lose weight, build endurance, and strengthen muscles. Walking not only helps you maintain good health, fight stress and improve your mood, but it also helps you prevent a number of diseases including cancer, diabetes, and stroke. Hippocrates said, "Walking is man's best medicine."

Walking is a low-impact aerobic exercise that is safe and convenient for most people. Walking places less stress on joins and requires less effort than jogging or running. No wonder that walking has lower dropout rate than any other form of exercise. Of course, no exercise program is suitable for everyone. If you have high blood pressure, coronary problems, or other medical conditions, you should consult your doctor before starting your walking program.

You can easily incorporate walking into your daily routine. Use a treadmill or walk outside. Aim to walk for at least an hour on most days of the week. If you cannot walk for so long, break your walking workout into shorter sessions. Begin your walking program slowly and build up your pace gradually. Aim to walk at 4 miles per hour but begin at any speed that is comfortable for you. Focus on good posture when walking and be sure to drink enough water.

You lose weight only if you burn more calories than you take in with food. So you have to reduce your calorie intake and increase your energy expenditure. While walking helps you burn calories, you have to watch your calorie intake and follow a calorie-restricted diet. The general recommendation is to eat 4-5 small meals throughout the day. It is hard to overestimate the importance of moderation so you should always remember about portion control.

The good news is that it is possible without feeling hungry. For example, water melon is 90% water. It fills you up but does not contribute too many calories to your diet. High-fiber foods like celery are also a great choice. Avoid foods containing high amounts of fat. A gram of fat has 9 calories, while a gram of protein or carbohydrates has only 4 calories. Alcohol should also be avoided as a gram of alcohol provides you with 7 calories. Lean meat, poultry or fish combined with fresh vegetables make a hearty meal that provides you not only with energy but with lots of essential amino acids, vitamins and minerals.

Once you've lost weight, walking will help you keep it off. Regular physical activity such as walking is an important part of any weight maintenance program.